• DIET: Do you know what to eat before and after training depending on the sport you do?
  • DIET: What you should eat to run better

Confined to our homes for weeks, we have had to adapt our way of doing sports to a new scenario. We have no choice but to resort to treadmills, roller, training at home through live on Instagram, on YouTube, in some plan that we see online ...

The question is, with this change, how much and what should we drink and eat for this type of training? Do we somehow compensate for the lack of normal activity with these workouts?

The correct answer is already ahead of you. It depends. And as the song says, what does it depend on? Well let's go there:

DURATION

If we are going to train less than 45 minutes , we should not worry about food during training and drinking water is enough. If we are going to do more than two hours , we must feed ourselves during the session to maintain power, speed ... maintain energy and avoid reaching muscle fatigue.

In one-hour workouts, studies claim that a performance mouthwash is already experienced with a carbohydrate mouthwash.

TRAINING TYPE

It is evident that during a roller training , the sweating rate is slightly higher than in other activities and clearly higher than cycling outdoors. This means that the liquid requirements are higher.

To clearly know if we have hydrated properly during training we must weigh ourselves before and after the activity. In case the difference is greater than 2-3% we will not have drunk enough. Of course, we should not confuse weight loss with water loss .

SWEAT RATE

Each person has a different rate of sweating due to genetic factors. At this time, it is essential to recalculate it since our workouts are indoor. How do we do it? Using this formula :

INTESTINAL TRAINING

It is the best time for those who practice endurance and long-term sports, take advantage to train our intestines, adapt to the intake of carbohydrates during activity, etc.

Although we are in this situation, we all continue to have objectives (marathon, long distance triathlon ...) so I encourage you to train your diet during the activity and then carry out a good strategy during the competition.

It is the ideal moment, since we almost never have time to train the intestine to compete and we find unpleasant surprises when we can no longer do anything, in full competition.

And how do we do this? Let me give you an example: we have a running diet plan of 60 grams of carbohydrates for 2 hours (2 gels + isotonic). During a long duration training (> 90min), we can also train the diet by increasing the carbohydrate intake progressively 80g / 2h, for example, following training 100g / 2h ...

ACCLIMATIZATION

It is a point that is little talked about in sports nutrition, but it is something to keep in mind. If we prepare a test in which we know that the weather conditions are very different from those that we usually train, we must include sessions in which these are as similar as possible so that our body adapts. So we can see, for example, how our sweating rate varies.

For this we must recreate the conditions to the maximum and now, training at home, we have more ease to do it.

In conclusion, I advise you to take advantage of these days to train your race diet and carbohydrate absorption capacity . Also, to modify hydration and adapt it to your current sweating rate.

It should be remembered that the increased rate of sweating can affect our performance and our general physical condition. High fluid losses from sweating is a bad option and it is not a correct weight or fat loss strategy. The recovery of that weight lost during training is easily done by rehydrating and putting our health at risk.

Andrea Ferrandis is an expert in Nutrition and co-founder of Sanus Vitae.

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